5 Effective Ways to Develop a Positive Mindset That Lasts

Updated on: August 5, 2024
Published on: August 5, 2020
Author: Kentucky Counseling Center

You should never underestimate the power of positive thinking. We know, we know—it’s a bit cliché and may feel outdated, but there’s genuine truth in how a positive mindset can reshape your day and overall mental health for the better. In fact, recent research continues to emphasize the benefits of a positive outlook on both psychological and physical well-being. According to the Mayo Clinic, positive thinking can reduce stress levels and even enhance your body’s natural resilience to illness.

The way we view ourselves and the world around us paints an important picture—one that you’ll see every day. Multiple studies, including a 2021 study published in Frontiers in Psychology, have shown that positive thinking can improve mood, boost confidence, and even reduce the risk of developing chronic stress or anxiety-related conditions. Now that we know how crucial positivity can be, the next step is figuring out how to cultivate it.

Okay, so what does positive thinking look like? Well, that’s what we’re here to help with. Whether it’s through setting goals, self-talk, or positive imagery—there are many ways you can implement a more optimistic outlook in your everyday routine. Below are five effective strategies to develop a positive mindset that lasts.

1. Dealing With Negative Self-Talk

If you’ve landed on this article, it’s safe to say that negative self-talk isn’t a foreign concept. One of the biggest adversaries to a positive mindset is often ourselves—and we plague our days with sentiments like:

• “I’m terrible at this”
• “I shouldn’t have even tried that”
• “I could never make it that far”
• “I’ll never accomplish this”

While these thoughts may seem like fleeting bits of cynicism, they can have lasting effects on our state of being. Over time, they may become cemented as internalized feelings or even beliefs, which can prevent you from living a productive and happy life.

Identifying and Redirecting Negative Thoughts

Fixing negative self-talk is conceptually simple but not always easy. It starts with awareness. Whenever you notice that you’re belittling or discouraging yourself, pause to reflect on it. Once you recognize this pattern, reframe the narrative and redirect the negative self-talk into something more encouraging. For instance, rather than saying, “I’ll never accomplish this,” try, “With enough practice, I’ll get there.”

It might feel strange or minimal at first, but with practice, you can effectively shift your self-perception. Over time, this repeated reframing can fundamentally transform your default mode of thinking.

Pro Tip: Keeping a short journal of your thoughts can help you spot patterns of negative self-talk. If you see frequent phrases or sentiments popping up, focus on consciously challenging and replacing them with supportive alternatives.

2. Mental Breakfast Is the Most Important Meal

You’ve likely heard the saying that breakfast is the most important meal of the day—but here, we’re talking about what you reaffirm within yourself every morning, not what you eat.

Setting a Positive Tone Each Day

The start of each new day brings a breadth of opportunity, and mornings set the tone for what’s to come. Positive affirmations—statements like “I’m going to have a productive day” or “I am capable of handling challenges”—can help tilt your mindset toward optimism. Research from the National Institutes of Health shows that beginning your day with constructive self-talk can enhance motivation and emotional well-being.

We mentioned the impact of negative self-talk above, but it can be especially demoralizing if it occurs early in the day. Counteracting this with positive self-talk or even quick visualization exercises can help set a foundation for resilience. While it might feel awkward at first, reinforcing your self-worth in the morning will help you remain focused, energized, and less prone to stress throughout the day.

3. Rethinking Failure

Failing at something isn’t much fun—whether it’s missing a goal at work, falling short of an expectation, or making mistakes, we all crash and burn sometimes.

Viewing Failure as a Learning Opportunity

It’s time to reframe the way we see failure, because how we approach our shortcomings truly affects our future. Think of failure as a fork in the road:

• It can lead to apprehension about trying again.
• It can teach us about what not to do, effectively guiding us toward success.

While the first outcome is limiting, the second is liberating. Instead of becoming afraid to try again, use failure as a chance to educate yourself and grow. Far too often, we fixate on our shortcomings and misgivings—but these are valuable lessons that can inform better decisions in the future.

Example: After failing a test or project, evaluate what went wrong. Did you need more preparation? Different techniques? By taking notes on your process, you set yourself up for success in your next attempt.

4. Be Mindful of the Present

The present moment is a magical place—a fleeting point in time that can help those struggling with a positive mindset find clarity. When we talk about “living in the present,” we don’t mean focusing on just “today” but rather the exact moment you’re experiencing.

Harnessing the Power of Mindfulness

Mindfulness meditation, which involves staying fully immersed in the present, has been widely researched. A 2020 study in JAMA Internal Medicine found that regular mindfulness practice can significantly reduce stress, anxiety, and negative thought patterns.

Many external factors that hinder our ability to remain positive—such as ruminations about the past or worries about the future—fall outside the present moment. By grounding yourself in what is happening now, you diminish the power of those anxieties.

Try This: Dedicate at least five minutes each day to mindfulness. Focus on your breathing, the sensations in your body, and the environment around you. By anchoring your thoughts in the now, you can often find the perspective you need to maintain a more positive outlook.

Related: Knowing The Basics of Self-Care

5. Use Support Channels

Developing a positive mindset doesn’t need to be a solo venture. Friends, family members, classmates, coworkers, mentors, and more can all help mold your mindset for the better—so long as they’re supportive. These social connections can reinforce your new habits and help you stay accountable when negative thoughts creep in.

Professional Help and Resources

Therapy and counseling can also be a huge help in creating a more positive mindset. In 2024, access to mental health services has become more streamlined, with teletherapy options and online counseling platforms making it easier than ever to find professional support. If you’re considering therapy or counseling, we recommend checking out our Guide to Your First Therapy Appointment so that you know what to expect. Trained counselors and therapists are fantastic advocates for helping you develop a more positive outlook, providing actionable coping strategies, and offering steps to work toward your goals.

Give Yourself a Pat on the Back

Well, look at you—you’ve made it through our five ways to develop a positive mindset that lasts. Now, we think it’s deserving of some positive self-talk, so give yourself a few cheers for taking the time to read through this article.

Remember, a positive mindset isn’t something that sticks around indefinitely; it will inevitably be tested each and every day. The good news is that the more you practice the art of a positive outlook, the better prepared you’ll be for those low times. By following these five strategies—dealing with negative self-talk, starting your day with affirmations, rethinking failure, practicing mindfulness, and seeking support—you’re setting yourself on the path to a more optimistic, healthier life. Keep going, and watch how your newfound positivity transforms your daily experiences!